Knee
Outer knee pain during running has identifiable causes.
IT band syndrome commonly causes pain on the outside of the knee during running or repetitive activity. We assess running load, hip strength and movement mechanics to identify and address contributing factors.
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Common symptoms
- Pain on the outside of the knee during or after running
- Pain that typically starts after a consistent distance or duration
- Discomfort walking downhill or down stairs
- Tightness or aching along the outer thigh
- Pain that resolves with rest but returns with activity
Common causes
- Rapid increase in running volume or intensity
- Hip abductor and external rotator weakness
- Running biomechanics increasing lateral knee load
- Inadequate recovery between training sessions
- Sudden change in running surface or terrain
How Stance approaches it band syndrome
We assess hip and gluteal strength, running mechanics and training load to identify what is driving the lateral knee pain. Treatment combines progressive hip strengthening with load management and running modifications where needed.
Relevant services
Pain & Injury Recovery
Assessment-led recovery for musculoskeletal pain, whether it is chronic, recurring or caused by a specific incident. We identify the root cause and build a targeted, progressive recovery plan.
Running Assessment
A comprehensive running assessment using gait analysis, strength testing and load evaluation. It is designed for runners managing injuries, facing performance plateaus or wanting to train smarter.
Frequently asked questions
Should I foam roll my IT band?
Foam rolling the IT band itself provides limited benefit. Strengthening the hip muscles that control IT band tension is more effective.
Do I need to stop running?
Not always. Load modification and hip strengthening can often allow you to continue running at a reduced level while addressing the cause.
Ready to find the root cause?
Our clinical team uses objective testing to build a personalised plan around your specific needs.
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